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告别“肥宅”身材:在家就能做的10种健身运动学起来 10 ways you can exercise at home without any equipment

中国日报网 2020-02-04 08:37

天天在家里宅着,除了无聊烦闷之外,你是否发现自己的肚腩也越来越大了?不能出门的你,如何才能甩掉赘肉保持好身材呢?这里推荐10种非常适合在家进行的健身运动,而且都不需要健身器材,更棒的是,你甚至在看电视的时候也能做!

 

Photo by Philippe Jausions on Unsplash

 

1. Walking 走步

An effective walking workout at home will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

在家里走步锻炼有助于强健你的双腿,是一种环保的有氧运动。如果家里没有楼梯,你就在家里来回走几次就行——也许不是很刺激,但却能有效健身。

tone up: 增强;使更健康

 

 

Photo by Aljoscha Laschgari on Unsplash

 

2. Jumping Jacks 开合跳

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

开合跳总是很有趣,它会让你回忆起自己的童年。谁小时候没玩过开合跳呢?开合跳还是很棒的有氧运动,而且有助于热身,是不是有点惊讶?

 

 

Photo by Form on Unsplash



3. Pushups 俯卧撑

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

俯卧撑应该不是许多人最爱的运动,不过尽管做起来比较难,你还是可以找到更容易完成的方法。你不需要假装自己是拳王洛奇,用一只手做;你只要用适合自己的方式做就行了。在做俯卧撑的时候可以膝盖着地,而不是双腿绷直。也可以对着墙壁站着做,这样可以强健臂力,并锻炼出胸肌。

 

 

Photo by Katarzyna Grabowska on Unsplash

 

4. Leg Lifts 抬腿

These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

抬腿运动有助于锻炼腿上的肌肉,增强腿部的力量。如果你发现绷直腿做抬腿运动很难,那么可以让腿微曲。

 

 

Source: vokeycar.cn

 

5. Crunches 仰卧起坐

The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

仰卧起坐是强健腹肌的最佳运动。当你刚开始做仰卧起坐时,不用把你的头抬得那么高。只要你坚持做到肌肉有感觉,你就能见到效果。

 

 

Photo by SJ Baren on Unsplash

 

6. Jogging In Place 原地慢跑

Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

慢跑运动对心脏很有好处。你可以在家一边看电视或听音乐一边慢跑。你所需要的唯一装备就是一双好鞋,以消除对腿的任何压力。

 

 

Photo by Sergio Pedemonte on Unsplash

 

7. Squats 深蹲

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

深蹲运动对你的腿部和臀部都很有好处。如果你觉得深蹲太难,你甚至可以坐在椅子上再站起来。只要你重复做几次,就会对身体有益。

 

 

Photo by Rumman Amin on Unsplash

 

8. Light Weight Lifting 轻量举重

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

不,你不需要为了做轻量举重而出门买昂贵的举重设备!只要在家里随便找一些东西来用就行。最开始你可以举一些轻的东西,比如一罐豌豆,然后慢慢练习举更重的东西。你可以用牛奶罐、瓶装洗衣液甚至水壶。

 

 

Photo by Morgan Petroski on Unsplash

 

9. Dancing 跳舞

Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

跳舞是一项很棒的运动,对你的心脏有益。不仅如此,跳舞还能振奋你的精神,让你身心都愉快起来。

 

 

Photo by Lindsay Henwood on Unsplash

 

10. Step Exercises 爬楼梯

Using the steps in your home, you can do repetitions which will tone your leg muscles.

利用家里的楼梯,你可以反复做爬楼梯运动,这将能强健你腿上的肌肉。

 

英文来源:Fit Watch

翻译&编辑:丹妮

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